EXTREME MAKEOVER 2012

Ran out to the base of harry's and back home.  Weather was great, I actually kind of ocer dressed.  Speed work tomorrow...yeah??  Lower back is still a little achy but I think it is from the 8.5 hour drive home on Saturday from Lake Powell :) 

45 min run

No running today!!!  Crazy morning, and a late night so I will do speed tomorrow!

Today or should I say yesterday the schedule called for 8x3 min on 2 min off intervals. Left the house at 5:15 and ran out 24 minutes to the base of Harry's and then started the workout.

1 .50 (5:59)

 2 .51 (5:54)

3 .51 (5:54)

4 .51 (5:54)

5 .52 (5:51)

6 .51 (5:54)

7 .52 (5:50)

8 .53 (5:48)

total fast miles 4.11 (ave pace 5:50)

I really didn't think I would do these well this morning, I was very tired and I wasn't feeling fast at all.  After the first one I started feeling better and it seemed like each one got easier.  My speed days will be messed up this week, but at least I will get them done.  Cooled down for 15 min, now off to work!

Schedule called for 5x2k at 10k pace 6:02-6:14.  Last time I did these they kicked my butt!  And they did the same thing today!!!  Warmed up for 24 minutes and then started them at mile 7 of the old Spanish Fork half course.  Ran out towards Osbornes which meant the 3rd one would be uphill!!  I really need to change that on my workouts!

2k 7:37.14 (6:09 pace)

2k 7:36.44 (6:08 pace)

2k 7:38.37 (6:10 pace)

2k 7:37.56 (6:09 pace)

2k 7:33.80 (6:06 pace)

6:07 ave pace 38:01 10k

Each of these only had a 400M rest so about 2:00 minutes was all the rest I got!  By the 3rd one I was tired, by the 4th one I wanted to call it good, but I figured I had one more in me so I went for #5 and I felt pretty good!  Long run tomorrow and I did skip some days this week so I need to quit that for next week.  Just had crazy early mornings and then even crazier days and nights!

20 min cool down back home!